Posted: 10/19/2005 9:18:17 AM EDT
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For the past 9 months I've been on a freeweight program. Lifting 3 times a week. 3 sets of 12. each muscle group. I'm looking now to do alot heavier weights. When I do max weights for one lift, how many do I do with rest in between, and how long to rest? Should I decend in weight as I go? |
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say you do curles. you can do 30# 12 x 3 x 1 wt. rep. set. minutes between sets. do a super set of 60# 4 x 1 x1 50# 6 x 1 x 1 40# 8 x 1 x 1 just punch it out like you would your sets. you may have to play with the numbers a little . maybe start with 60# x 6 x 1 or 50# x 4 x 1 just don't drop below 4 reps. |
Here is another thought. Why don't you warm up with a set of what you are doing now, since you imply that you can do this without much difficulty. Now start lifting heavier until you can only do one rep. Then work in the 80-90% range of this number. Use 5-8 repetitions and 3-5 sets. Rest up to 3 minutes between sets. |
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Thanks for the info 338. To ask a stupid question, what is considered heavy weight? I'm 6'2, 235lb and getting alittle too close to 50 for comfort. Been in the martial arts for many years but never got into weightlifting. Started almost a year ago lifting and really like it...I've experienced some minor strain injuries but nothing too serious. I don't want to screw myself up. I work out at home and don't usually have a spotter, so I need to be careful. |
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Heavy is an intensity variable that is defined relative to your 1RM (how much you can lift for one rep only). Although the absolute weight will vary from person to person, getting into the 85%1RM or higher range is what could be considered heavy. Weights that you really can't do more than 5-6 reps of. If you've been training exclusively lower weight, higher rep sets, a intermediate break-in period is recommended. So if you've been doing sets of 10-12 reps, go a couple weeks in the 6-8 rep range before tackling anything heavier. This will give your body a chance to adjust. Brian Jones KAGI Sports, Inc. www.jiujitsugi.com |
Thanks for the advice Brian..will do. 
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